By Michael Geary – Certified Nutrition Specialist, Certified Personal Trainer

Michael Geary has developed a flat belly diet menu that I would like to share with you in this segment. By the way he also has the number one how to lose belly fat program online.

Michael Geary said that In most of his belly fat loss newsletters, he is happy to supply a healthy flat belly diet menu and recipe which is tasty, flavorful and healthy, and which also support you to get rid of belly fat and the results that we are hoping to achieve, at the same time and this is very important, promoting better lifestyle for the rest of your life. In this flat belly diet free advice, Michael Geary is going to give you healthy menu ideas in his way. So, he figured he’d just give you some ideas of what he stores in his refrigerator and kitchen cabinets with.

If you don’t store junk in the kitchen and around the house, you are not going to eat junk. If all you stock is fresh food, you are most likely going to be snacking on healthy foods. Basically, it all starts when you make your grocery store trip by making the right decisions and abstaining from temptations. The followings are just some of my personal alternatives, but perhaps they will give you some good ideas that you’ll enjoy.

The Flat Belly Diet Cooler

OK, so let’s start with the fridge. Every week, I fill up my refrigerator with many different varieties of fresh vegetables. I pick the ones that are in season, and only buy local produce, except in winter, I buy my vegetables from the grocery store. Most of the time, I make sure I have enough vegetables like onions, squash,  spinach leaves, zucchini, mushrooms, bell peppers, broccoli, sweet potato, cauliflower, carrots, peas, celery and much more, to use in my morning eggs.  I also like to dice up some lean chicken or turkey sausage into the eggs, along with some Swiss cheese, jack cheese, or goat cheese (preferably raw grass-fed cheeses when I can find them). 

When I mention eggs, I mean whole eggs, not egg whites.  You should be aware that it has been proven that egg yolk is the most nutritious part of the egg, eating egg whites only is not as beneficial as we were lead to believe. Eating whole eggs will not raise cholesterol in your blood, it actually decrease the bad cholesterol LDL, and increase the good one HDL

Coconut milk is another essential element in my cooler. For an excellent flat belly diet menu, I blend it in my smoothies, oatmeal, or yogurt for a rich, creamy flavor. Not only does coconut milk add a rich, creamy taste to lots of dishes, but it’s also full of healthy saturated fats.

The followings are some more fridge essentials

• diced walnuts, pecans, almonds
• Cottage cheese, ricotta cheese, and yogurt – I blend cottage or ricotta cheese and yogurt together with chopped nuts and berries for a great mid-morning or mid-afternoon meal.
• Whole flax seeds or Chia seeds - I grind these in a mini coffee grinder and add to yogurt or salads. Always grind them fresh because the omega-3 polyunsaturated fats are highly unstable and prone to oxidation, creating high levels of free radicals in pre-ground flax.
• Whole eggs – one of the richest sources of nutrients (and remember, they increase your GOOD cholesterol so stop fearing them).
• Salsa – I try to get creative and try some of the exotic varieties of salsas.
• Avocados – love them…plus a great source of healthy fats, fiber, and other nutrients. Try adding them to wraps, salads, or sandwiches.
• Butter – don’t believe the naysayers; butter adds great flavor to anything and can be part of a healthy diet (just keep the quantity small because it is calorie dense…and never use margarine, unless you want to assure yourself a heart attack).
• Nut butters – Plain old peanut butter has gotten a little old for me, so I get creative and mix together almond butter with sesame seed butter, or even cashew butter with macadamia butter…delicious and unbeatable nutrition!
• Leaf lettuce and spinach along with shredded carrots – for salads with dinner.
• Home-made salad dressing – using balsamic vinegar, and extra virgin olive oil.. This is much better than store bought salad dressing which mostly use highly refined soybean oil (full of inflammation-causing free radicals).
• Whole grain wraps and whole grain bread (look for wraps and bread with at least 3-4 grams of fiber per 20 grams of total carbs).
• Rice bran and wheat germ – these may sound way too healthy for some, but they actually add a nice little nutty, crunchy taste to yogurt or smoothies, or can be added when baking muffins or breads to add nutrients and fiber.

 

The Flat Belly Diet Freezer

• Frozen berries – during the local growing season, I only get fresh berries, but during the other 10 months of the year, I always keep a supply of frozen blueberries, raspberries, blackberries, strawberries, cherries, etc. to add to high fiber cereal, oatmeal, cottage cheese, yogurt, or smoothies
• Frozen fish – I like to try a couple different kinds of fish each week. There are so many varieties out there; you never have to get bored.
• Frozen chicken breasts – very convenient for a quick addition to wraps or chicken sandwiches for quick meals.
• Grass-fed steaks, burgers, and ground beef – Grass-fed meats have been shown to have as high as, or even higher levels of omega-3 fatty acids than salmon (without the mercury). Also, grass-fed meats have much higher levels of conjugated linoleic acid (CLA) compared to typical grain-fed beef. 
• Frozen veggies – again, when the growing season is over and I can no longer get local fresh produce, frozen veggies are the best option, since they often have higher nutrient contents compared to the fresh produce that has been shipped thousands of miles, sitting around for weeks before making it to your dinner table.

 

Tags: eggs, fat loss diet, flat belly, vegetables